Back in the clinic, I’m really looking forward to getting out into the community again next week. We’ve got three different workshops lined up, one in Ellesmere, one in Marlow with a group of referees and another in West Byfleet with a small office team.
We’ll be talking about things like better posture, reducing stress, preventing those everyday aches and pains, and getting your body ready for a healthy autumn and winter.
We’re really keen to do more of these talks, so if you’re part of a local business, sports team, club or community group and you’d like us to come in, simply reply to this email. We can put together a free session tailored to your group and what would be most useful to them.
Just like that, the summer holidays are over and everyone is back to school!
Thankfully, our two older kids went back without too much drama. Little Jack also started nursery this week, although impressively he managed to come down with a fever before he’d even properly started. So rather than nursery giving him his first bug, there’s every chance he’s the one bringing it in for everyone else! A strong start.
It’s also full steam ahead for Weymouth Ironman 70.3 for me now. The training is nearly done, so hopefully it’s a case of keeping everything in one piece and getting myself to that start line ready to go!
And with the kids safely back at school, I’m sure there are already a few parents and probably teachers, quietly thinking… bring on half term!
Finally, if you’re struggling with nerve related symptoms in your knees, legs or feet, we’re currently offering taster sessions with our StimPod therapy. We’re also offering free decompression taster sessions for people struggling with lower back pain and sciatica. If you’d like to find out more about either, just get in touch with the team and we’ll talk you through the options.
Lower Back Pain: Causes, Relief & What You Can Do
Lower back pain has an annoying habit of appearing at exactly the wrong moment.
You bend down to pick up a shopping bag. You spend Saturday attacking the garden. You get out of the car after a long journey. Or perhaps you haven’t done anything remotely dramatic, you simply wake up one morning and think:
“What on earth have I done to my back?”
If that sounds familiar, you’re certainly not alone. Lower back pain is extremely common and most people will experience it at some point in their lives.
In the clinic, I see everything from a mild ache after too many hours at a desk to someone walking through the door looking like they’re auditioning for the role of the Tin Man.
So, let’s look at what lower back pain is, why it happens and most importantly, what you can do about it.
What Is Lower Back Pain?
Lower back pain describes pain or discomfort in the lumbar region, the area between the bottom of your ribs and the top of your pelvis.
Your lower back is a remarkably busy part of the body.
It contains five lumbar vertebrae, with discs sitting between them to help absorb and distribute load. Around these structures are muscles, ligaments, joints and nerves that all work together to support you as you sit, walk, bend, lift and exercise.
Think of your back less like a rigid tower and more like a coordinated moving system.
When one part becomes irritated, overloaded or isn’t tolerating movement particularly well, pain can develop.
What Does Lower Back Pain Feel Like?
Lower back pain doesn’t feel the same for everyone.
You might experience:
- A dull, persistent ache
- Sharp pain with certain movements
- Stiffness after sitting or sleeping
- Muscle tightness or spasms
- Pain around one or both sides of the lower back
- Difficulty bending or straightening up
- Pain spreading towards the buttock or leg
That last point is important.
Pain travelling into the leg, particularly when accompanied by tingling, numbness or weakness can sometimes indicate irritation of a nerve and deserves appropriate assessment.
What Causes Lower Back Pain?
Patients often expect one dramatic explanation for their pain.
Sometimes there is one. Often there isn’t.
Lower back pain can be influenced by several factors, including muscle or ligament strains, irritation of the joints or discs, changes associated with ageing, sudden increases in physical activity and prolonged periods in one position.
Lifestyle can play a part too.
Imagine you’ve spent Monday to Friday sitting for eight or nine hours each day. Saturday arrives and you decide it’s finally time to move six bags of compost, cut the hedge and reorganise the garage.
Your back has gone from relatively little movement to the gardening Olympics.
Unsurprisingly, it may complain.
Is Poor Posture Causing My Lower Back Pain?
I prefer not to frighten patients into believing there’s one “perfect posture” they must maintain all day.
Our bodies are designed to move.
The bigger problem is often staying in one position for too long.
Instead of obsessing over sitting perfectly upright, try changing positions regularly. Stand up, walk around, stretch and give your body different types of movement throughout the day.
Your best posture is often your next posture.
I Might Have Lower Back Pain. What Should I Do?
First, don’t automatically assume that pain means serious damage.
Most episodes of lower back pain are considered “non-specific,” meaning they cannot be attributed to one specific serious underlying disease or structural problem.
Gentle activity is generally encouraged rather than prolonged bed rest.
Depending on your situation, simple steps may include:
- Keep moving within comfortable limits. Short walks can be an excellent starting point.
- Change position regularly. Avoid spending hours sitting or lying in exactly the same position.
- Temporarily modify aggravating activities. You don’t necessarily need to stop everything but repeatedly provoking severe pain isn’t particularly helpful either.
- Gradually return to normal activity. Your back benefits from movement and appropriate loading.
- Get assessed if you’re concerned. Particularly if symptoms are severe, persistent, worsening or travelling into the leg.
What Exercises Can Help Lower Back Pain?
There’s no single magical exercise that fixes every bad back.
If only there were, I could make this article considerably shorter.
For many people, however, gentle movement can be useful.
Walking
Simple? Yes.
Underrated? Absolutely.
Walking keeps you moving without requiring complicated equipment or an elaborate exercise programme. Start at a level you tolerate comfortably and gradually build from there.
Cat-Camel
Starting on your hands and knees, gently alternate between rounding and extending your back.
The goal isn’t to force the biggest stretch possible. Think comfortable movement, not competitive yoga.
Gentle Trunk and Hip Exercises
Exercises that gradually build strength and control around the trunk, hips and legs can form part of a rehabilitation programme.
The right exercise depends on the individual, though. If an exercise substantially increases your symptoms, particularly pain, numbness or tingling travelling down the leg, seek professional guidance rather than simply pushing through.
What Should I Avoid With Lower Back Pain?
One of the biggest mistakes I see is becoming frightened of movement altogether.
If every bend, twist and lift becomes something you’re scared to do, normal daily activities can gradually become more difficult.
At the opposite extreme, trying to “smash through” severe pain isn’t particularly sensible either.
Aim for the middle ground.
Move, but modify.
Keep doing what you comfortably can, temporarily reduce activities that strongly aggravate your symptoms, and gradually rebuild your tolerance.
Can Chiropractic Care Help With Lower Back Pain?
Chiropractic care may form part of a broader approach to managing some types of lower back pain.
Depending on what I find during an assessment, care may include manual therapy such as spinal manipulation alongside advice about movement, exercise, rehabilitation and everyday habits.
Current clinical guidelines include spinal manipulation as one possible non drug treatment for some people with acute or chronic lower back pain. Importantly, it shouldn’t be viewed as a miracle “putting the spine back into place.”
My aim is to understand what’s happening, help you move more comfortably and where appropriate, build a plan that helps you become more confident using your back again.
For certain presentations, we may also discuss rehabilitation or other therapies available in the clinic when clinically appropriate.
When Should I Be Concerned About Lower Back Pain?
Most lower back pain isn’t caused by something dangerous, but there are symptoms that shouldn’t be ignored.
Seek prompt medical attention if back pain occurs alongside symptoms such as:
- New problems controlling your bladder or bowels
- Numbness around the genitals, buttocks or saddle area
- Significant or worsening weakness in the legs
- Fever or feeling seriously unwell
- Severe pain following significant trauma
- Unexplained weight loss or other concerning systemic symptoms
These symptoms don’t automatically mean something serious is happening, but they do warrant proper medical assessment.
Lower Back Pain FAQs
How Can I Relieve Lower Back Pain?
For many uncomplicated episodes, remaining gently active, avoiding prolonged bed rest and gradually returning to normal movement can be helpful.
If your pain isn’t settling, keeps returning or is limiting your normal activities, an assessment can help determine an appropriate approach.
Is Walking Good for Lower Back Pain?
Walking is often a useful form of gentle activity because it’s accessible and easy to adjust.
You don’t need to march ten miles on day one. A short, comfortable walk is perfectly respectable.
Should I Stretch My Lower Back Every Day?
Not necessarily.
Stretching can feel good for some people, but more stretching isn’t automatically better. Strength, general activity, sleep, stress, work habits and gradually building your tolerance to everyday movements can all be important.
How Long Does Lower Back Pain Last?
Recovery varies considerably depending on the person and the cause or contributing factors.
Many episodes improve over time, but recurring or persistent pain deserves further assessment, especially if it’s affecting your work, sleep, exercise or quality of life.
Don’t Let Your Back Dictate Your Day
Lower back pain can be incredibly frustrating, particularly when it starts interfering with the things you enjoy.
But your back isn’t a fragile structure that needs to be protected from movement forever.
In my experience, one of the most valuable things we can do is understand why your back is unhappy, what movements it currently tolerates and how we can gradually build its capacity again.
If your lower back keeps complaining every time you sit, exercise, lift the shopping or attempt the weekend gardening, you’re welcome to book a discovery visit with us here.
We can talk through what’s been happening, assess whether our approach may be suitable for you and discuss sensible next steps to help you get moving with more confidence.
This article provides general educational information and isn’t a substitute for individual medical advice or diagnosis. Seek appropriate medical care if you have severe, worsening or concerning symptoms.
References
- World Health Organization. (2023). WHO guideline for non-surgical management of chronic primary low back pain in adults in primary and community care settings. World Health Organization.
- American College of Physicians. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain: A clinical practice guideline from the American College of Physicians. Annals of Internal Medicine, 166(7), 514–530.
- Foster, N. E., Anema, J. R., Cherkin, D., Chou, R., Cohen, S. P., Gross, D. P., Ferreira, P. H., Fritz, J. M., Koes, B. W., Peul, W., Turner, J. A., & Maher, C. G. (2018). Prevention and treatment of low back pain: Evidence, challenges, and promising directions. The Lancet, 391(10137), 2368–2383.
- National Institute for Health and Care Excellence. (2020). Low back pain and sciatica in over 16s: Assessment and management (NICE Guideline NG59). NICE.
